Mon. Chest
Incline D.B
40x12
45x12
50x10
flies
20x10
25x10
30x5
bench leverage machine
190x12
200x12
215x12
ab wheel 15
Tues. tri's
rev. grip bench leverage machine
190x12
200x12
210x12
d.b extensions
20x12
25x10
25x5
rope pulldowns
100x12
110x10
120x8
dips
18
Thur. Back and shoulders
lat pulls leverage m.
200x12
210x12
220x6
shoulder press ex.bar
60x12
65x10
70x5
bent over row
100x12
110x10
side raises
10x10
15x7
back flies
20x10
25x10
30x5
front raises
10x12
15x10
20x9
Fri. Bi's
21's 50#
preacher curls ez. bar
45x12
50x10
55x6
Hammer
25x10
30x10
35x6
incline curls D.B.
25x10
30x8
35x5
standing curls ez.
65x6
65x4
5 ugly pull-ups :ChopperEmo: